Do you do stretching exercises in the morning?

Stretching before getting up wakes up the body, improves circulation and promotes relaxation – preparing you for the day. In bed, pull back the covers and bend and relax your lower legs a few times. Bend your knees and lift your legs in the air. With the legs lifted, bend the feet up and down, rotating them from side to side. Then sit up straight and slowly look to the left and then to the right.10 habits for good health Roll your shoulders a few times. Bend your wrists up and down and open and close your hands repeatedly.

Dental floss?

Daily flossing is essential for good oral health. But make sure you do it right. First, wrap the floss around the middle fingers and reach the back teeth. Then wrap the floss around one side of a tooth, forming a C shape. Starting at the gum line, move the floss up and down the tooth several times. (Do not floss in a sawing motion. This will cause you to forget to clean the entire tooth, and the friction can irritate the gums.) Repeat on the other side of the tooth, then on the remaining teeth.

Use sunscreen?

Sunscreen is the best protection against harmful sun rays. Apply a face cream with a sun protection factor (SPF) of at least 30 in the morning after washing your face. Alternatively, you can mix sunscreen with a regular moisturizer in equal parts. Apply one or two coin-sized studs to the face, neck, ears, and any bald or thinning areas of the head.

nap?

A midday nap can recharge a tired body and improve cognitive function. 10 habits for good health.A study published online January 25, 2021 byGeneral psychiatryfound that nappers performed better on cognitive tests than those who did not nap. The researchers found that shorter and less frequent naps – less than 30 minutes, no more than four times a week – provided the greatest benefit. Schedule naps in the early afternoon and use a timer to avoid oversleeping.

Do you have any moves?

Alternate periods of sitting with short movements. For example, dancing around the room instead of walking. While brushing your teeth, draw in your lower abdomen for 30 seconds to activate your abdominal muscles. Do 10 squats or push-ups (on the floor or at a counter). Make it a habit to stand up twice after each time you stand up – sit up straight and then stand up again.

Need a moment to catch your breath?

Alternate nostril breathing, where you breathe through one nostril at a time, is said to reduce stress by slowing your breathing rate and forcing you to take deep, full breaths. Close one nostril with a finger or thumb and breathe slowly in and out through the open nostril. After about five to ten breaths, switch nostrils, close the other nostril and repeat the breathing pattern.

Try breathing in through one nostril while the other is closed. Change the position of the fingers/thumbs and exhale through the previously closed nostril. Then inhale through the closed nostril and exhale through the other. Repeat this process for a few minutes.

Do you have a hobby?

A study published online on September 11, 2023 byNatura medicinesuggest that having a hobby is good for health and mood. Hobbies encourage creativity, sensory stimulation, self-expression, relaxation and cognitive stimulation.10 habits for good health. One way to start a new hobby is with a project kit that teaches you a skill, such as gardening, model making, wood carving, beer soap, hot sauce or jewelry making. The kit includes instructions and all the materials you need to get started. You can find kits at local bookstores or hobby shops, or search online by typing “how-to-kit” or “project kit” into a search engine.

Be social?

Social interactions can combat loneliness and protect against depression and cognitive decline. Try to maintain daily social contacts: call, email or talk to a neighbor. Another option is to start your own social group: a small, familiar group that you meet regularly with, for example for coffee or a Zoom call. Informal conversations are also helpful, such as a chat with a supermarket employee or a stranger on the street.

Are your meals based on high fiber carbohydrates?

Should make up just over a third of your daily diet. These include potatoes, bread, rice, pasta and whole grain products such as whole grain pasta, brown rice or potatoes with the skin on. These contain more carbohydrates than white or refined starchy foods and can help you feel full. Eat at least one starchy product with each main meal. Some people find starchy foods fattening, but gram for gram the carbohydrates they contain provide less than half the calories. When cooking or serving these foods, be careful about the fats you add, as these increase the calorie content – ​​for example, oil on chips, butter on bread and creamy sauces on pasta.

Do you exercise regularly?

If you don’t exercise regularly, it’s probably been a goal of yours for a while. Maintaining a regular exercise routine is easier said than done.10 habits for good health. But once you incorporate it into your daily routine, it becomes an easy habit to maintain. As you may know, exercise offers many physical and mental benefits that affect our daily lives. To reap these benefits, you should do strength training three times a week and cardio twice a week. You should also actively rest two days a week.

More standing and less sitting and/or standing?

Sitting for too long can cause many diseases. Even just a few minutes of standing can reduce the risk. If you work at a desk all day, take a few minutes to walk around and stretch. Working standing is a healthy alternative to sitting. Stretching when you stand up also improves circulation and metabolism.

Avoid sugar?

  Many experts say that sugar is unhealthy. Processed sugar can lead to weight gain, which in turn can trigger certain diseases. Sugar lacks important nutrients and is bad for your teeth. The fructose in sugar can cause liver damage and insulin resistance, which can lead to type 2 diabetes.10 habits for good health. Therefore, pay close attention to your diet and determine how much sugar you consume daily and/or weekly. The amount of sugar you eat will help you determine how much sugar you need to remove from your diet.

Choose healthier fats?

  All fats are not created equal. Avoid unhealthy fats and choose healthy fats, as they impair your physical performance. Healthy fats can help lower your bad cholesterol and help you lose weight. Healthy fats are found in avocados, coconut oil, butter, extra virgin olive oil and omega-3 fatty acids.

What are healthy habits?

Healthy habits are daily routines that positively affect your physical, mental and emotional health. They can help prevent chronic disease, improve mental and physical health, and improve quality of life. Unlike quick fixes or fads, these habits aren’t about instant results or overnight changes.

Positive habits like choosing a salad over fast food or meditating for ten minutes a day may not revolutionize your health overnight. However, their cumulative effect can have a significant impact on your well-being over weeks, months and years.

But why is consistency so important? It turns out that our bodies and minds thrive on routine. When we repeatedly make choices that nourish us, our brains find it easier to maintain those behaviors. Over time, what initially feels like an effort becomes second nature and integrates seamlessly into your daily routine.

Eat a balanced diet?

What you eat directly affects your health, as our bodies get energy and nutrients from food. A balanced diet ensures that you get all the important vitamins, minerals and other nutrients necessary for optimal functioning.

A good start is to incorporate more plant-based foods into your diet. Fruits and vegetables can reduce the risk of chronic diseases and provide important nutrients. Focus on whole foods: colorful vegetables, lean protein, whole grains and healthy fats. Remember to moderate processed foods, alcohol, sugar and excessive caffeine.10 habits for good health. Eating mindfully and prioritizing healthy meals can have a positive impact on your overall well-being.

Having fun with friends and family?

People enjoy social connections. Building and maintaining positive relationships can create a sense of belonging and promote mental health and longevity. Spend quality time with family and friends, engage in meaningful conversations, and participate in social activities to improve your mental and emotional well-being. Value personal contacts. Join clubs, attend workshops or see loved ones regularly. If you feel isolated from your community, reach out to others and ask for activities together. It’s okay to ask for what you need.

Adopt a growth mindset?

When the brain remains active and engaged, its function improves and cognitive decline can be slowed. For example, just 30 minutes of reading a day can promote long-term brain health and reduce stress. Reading stimulates our senses, improves cognitive functions and reduces stress. Another example is taking up new hobbies. Hobbies are not only fun but also help reduce stress. Whether it’s painting, playing music or gardening, they provide a healthy outlet for emotions.

Make medication a routine?

Routines do not require conscious effort or thought. There are several strategies for developing a routine. One of the most important, however, is to help patients structure their day and thus reduce decisions. When faced with a choice, people usually choose the easiest, fastest and most pleasant option. Unfortunately, these decisions often go against most health recommendations. The success of meal replacement products for weight loss shows how reducing the number of decisions can lead to better health. Another approach is to train patients to plan their decisions before they are faced with them. Strategies like preparing (or sharing) meals in advance, checking the menu on the way to a restaurant to make a healthy choice before sitting down, packing a lunch instead of buying one, scheduling an exercise class, or making time to exercise with a friend, etc., can help remove decisions from the day. When planning to integrate health recommendations into daily life, it is important for both health care providers and patients to remain realistic. For most lifestyle medicine practices, establishing a routine for long-term adherence is more important than perfect adherence to short-term measures. Caregivers can incorporate situations that interfere with patients’ daily routines into the plan and find solutions to these obstacles. For example, a vacation can completely disrupt a person’s daily routine and reduce the likelihood of maintaining certain lifestyle habits. In this case, it is important to determine how the patient can resume their normal routine upon return.

Diploma?

Eating an apple every day saves a doctor’s visit. To reduce the burden on health care and improve chronic disease management in patients, health care providers may consider helping patients develop a routine around necessary lifestyle changes. In other words, instead of requiring patients to adapt their lifestyles to follow certain recommendations, health care providers can help them find ways to incorporate the recommendations into their lifestyles. This different perspective from both the caregiver and the patient may be necessary to improve adherence in the long term. However, it takes time to develop routines. Too many changes in one day are likely to be difficult for the patient to maintain and may lead to relapse. Studies consistently show that too many changes too soon are likely to end up with no positive results. Healthcare providers may strive to implement one or two changes at a time, slowing down the process of building a health routine that actually saves a doctor’s visit.